AFTER CLASS EXTRA / ACCESSORY
STRENGTH I
6 total sets:
9-6-3-9-6-3:
Unbroken deadlifts
– Add load as the reps decrease.
– Use heavier loads on the 2nd wave of lifts.
– Rest 2:00-3:00 between sets.
SKILL I
Every 1:30 x 7 sets:
3 high hang squat cleans
– All sets between 40-60%.
SKILL II
5 sets:
1-5 unbroken strict HSPU
1-5 unbroken kipping HSPU
– Rest 2:00 between sets.
– Complete each set entirely unbroken.
STAMINA I
10 sets for total meters:
:45 row
– Rest :30.
:15 row
– Rest :30.
——
MONDAY:
SKILL WORK
Pre-workout:
6 sets:
1 power snatch + 3 overhead squats
perform one set every 90s
RX
For time:
160 double-unders
40 overhead squats (30/42.5 kg)
30/40 cal row / ski / bike
120 double-unders
30 overhead squats (30/42.5 kg)
22/30 cal row / ski / bike
90 double-unders
20 overhead squats (30/42.5 kg)
15/20 cal row / ski / bike
SCORE:
TOTAL TIME
INTERMEDIATE
For time:
120 double-unders
40 overhead squats (25/35 kg)
30/40 cal row / ski / bike
80 double-unders
30 overhead squats
22/30 cal row / ski / bike
50 double-unders
20 overhead squats
15/20 cal row / ski / bike
SCORE:
TOTAL TIME
BEGINNER
For time:
100 single-unders
30 overhead squats (15/20 kg)
17/24 cal row
80 single-unders
20 overhead squats
22/30 cal row
60 single-unders
10 overhead squats
15/20 cal row
SCORE:
TOTAL TIME
STIMULUS
– 15:00-20:00.
– High volume triplet that should enable you to keep moving at a steady pace throughout the workout.
——
TUESDAY:
RX
10 Rounds of 1:00 on – 1:00 off for reps:
10 wall balls (6/9 kg)
8 KB swings (16/24 kg)
Max effort burpees
INTERMEDIATE
Same as RX
BEGINNER
10 Rounds of 1:00 on – 1:00 off for reps:
10 wall balls (4/6 kg)
8 KB swings (8/12 kg)
Max effort burpees
SKILL WORK
Post-workout:
EMOM 8
1- 30s plated twists
2- 30s v-ups / tuck ups / sit ups
STIMULUS
– 10+ rounds.
– Spicy interval workout.
– Find a number of reps per minute and hold on… or go faster!
——
WEDNESDAY:
HEAVY DAY
RX
9 sets for load:
5-5-3-3-3-1-1-1-1:
Power cleans
SCORE:
LOAD
INTERMEDIATE
Same as Rx’d
SCORE:
LOAD
BEGINNER
Same as Rx’d
SCORE:
LOAD
STIMULUS
– Retest from 230223.
– 9 total heavy sets, building to a heavy single or new PB.
– Athletes will lift once every 2:30.
– Touch-and-go reps on the sets of 5 and 3.
——
THURSDAY:
SKILL WORK
Pre-workout:
On a 10:00 clock for load:
– Build to a heavy 1-rep push jerk
RX
4 rounds for time:
400-m run
10 push jerks (47.5/70 kg)
SCORE:
TOTAL TIME
INTERMEDIATE
4 rounds for time:
400-m run
10 push jerks (40/60 kg)
SCORE:
TOTAL TIME
BEGINNER
3 rounds for time:
400-m run
10 push jerks (20/30 kg)
SCORE:
TOTAL TIME
STIMULUS
– 9:00-14:00.
– Complete each run in 2:30 or less.
– Push jerk loading should allow athletes to finish each set in 2 sets or less.
——
FRIDAY:
SKILL WORK
Pre-workout:
E2MOM 12
Build to a heavy thruster
RX
AMRAP 12:
9 DB thrusters (10/15 kg)
1 rope climb (15 ft)
– Use two DBs.
INTERMEDIATE
AMRAP 12:
9 DB thrusters (10/15 kg)
1 rope climb (10 ft)
BEGINNER
AMRAP 12:
9 DB thrusters (5/7.5 kg)
1 rope pull-to-stand
STIMULUS
– Complete 8-12 total rounds.
– Maintain unbroken thrusters for as many rounds as possible.
– Classic push/pull movement combination.
– Expect a “Franish” feel to the workout.
——
SATURDAY:
TEAM WOD
‘ANGIE MEETS ANNIE’
BENCHMARK
RX
For time:
50 double unders (each)
200 pull-ups
40 double unders (each)
200 push-ups
30 double unders (each)
200 sit-ups
20 double unders (each)
200 air squats
10 double unders (each)
INTERMEDIATE
For time:
100 single unders (each)
200 assisted pull-ups
80 single unders (each)
200 assisted push-ups
60 single unders (each)
200 sit-ups
40 single unders (each)
200 air squats
20 single unders (each)
BEGINNER
For time:
50 single unders (each)
150 ring rows
40 single unders (each)
150 knee push-ups
30 single unders (each)
150 anchored sit-ups
20 single unders (each)
150 air squats to target
10 single unders (each)
STIMULUS
– 30:00-35:00
– ‘Murph’ prep!
——
SUNDAY:
HERO WOD ‘WITTMAN’
BENCHMARK
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.
RX
7 rounds for time:
15 Kettlebell swings (16/24 kg)
15 Power cleans (30/43 kg)
15 Box jumps (20/24 in)
RX
7 rounds for time:
15 Kettlebell swings (12/20 kg)
15 Power cleans (25/35 kg)
15 Box jumps (20/24 in)
RX
7 rounds for time:
15 Kettlebell swings (8/12 kg)
15 Power cleans (15/20 kg)
15 Box step ups (20/24 in)
– Jason Khalipa 11:57 (Rx)
– Chris Spealler 12:13 (Rx)
– Kristan Clever 12:55 (16kg KB, 30kg clean, 24″ box)
– Annie Thorisdottir 14:10 (24kg KB, 43kg clean, 24″ box)
——